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    13 week cooking course

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    • Introduction to Cooking
      • 1.1The Importance of Cooking
      • 1.2Basic Kitchen Tools
      • 1.3Safety in the Kitchen
      • 1.4Essential Cooking Techniques
    • Understanding Ingredients
      • 2.1Common Spices and Herbs
      • 2.2Seasoning Techniques
      • 2.3Types of Proteins, Carbs, and Veggies
      • 2.4Ingredient Pairings
    • Making Breakfast
      • 3.1Egg Cooking Techniques
      • 3.2Baking Bread and Pastries
      • 3.3Healthy Smoothies/Juices
      • 3.4Breakfast Around the World
    • Lunch Creations
      • 4.1Salad Compositions
      • 4.2Savory Soups
      • 4.3Sandwich Artistry
      • 4.4Quick, Nutritious Lunches
    • Dinner Delights
      • 5.1Perfectly Cooked Meat
      • 5.2Vegetable Techniques
      • 5.3Complex Carbohydrate Dishes
      • 5.4Plating and Pairing
    • World Cuisine: Asia
      • 6.1Intro to Asian Spices
      • 6.2Asian Noodle Dishes
      • 6.3Asian Rice Dishes
      • 6.4Traditional Asian Desserts
    • World Cuisine: Europe
      • 7.1Italian Cooking Basics
      • 7.2French Culinary Techniques
      • 7.3Spanish Cuisine
      • 7.4British Food Traditions
    • Desserts
      • 8.1Basic Cake Baking
      • 8.2Pie Making Basics
      • 8.3Making Ice Cream and Sorbets
      • 8.4Chocolate Treats
    • Baking and Bread Making
      • 9.1Different Types of Dough
      • 9.2Kneading Techniques
      • 9.3Sourdough Bread
      • 9.4Sweet Pastries
    • Vegan and Vegetarian Cooking
      • 10.1Proteins for Vegan/Vegetarian Cooking
      • 10.2Interesting Salads
      • 10.3Hearty Vegan and Vegetarian Meals
      • 10.4Vegan/Vegetarian Desserts
    • Gluten Free Cooking
      • 11.1Gluten Free Ingredients
      • 11.2Gluten Free Baking
      • 11.3Gluten Free Meals
      • 11.4Gluten Free Desserts
    • Healthy Eating and Nutrition
      • 12.1Understanding Food Labels
      • 12.2Making Healthier Swaps
      • 12.3Balanced Meal Planning
      • 12.4Cooking for Physical Well-being
    • Kitchen Finale and Consolidation
      • 13.1Review of Techniques
      • 13.2The Food and Wine Pairing
      • 13.3The Perfect Dinner Party
      • 13.4Course Reflection

    Making Breakfast

    Mastering Healthy Smoothies and Juices

    drink

    Drink.

    Smoothies and juices are a fantastic way to pack a lot of nutrition into a single, delicious drink. They're perfect for breakfast, a midday snack, or even a post-workout meal. In this unit, we'll explore the basics of making smoothies and juices, some classic recipes, and tips for making these drinks ahead of time.

    Understanding the Nutritional Benefits of Smoothies and Juices

    Smoothies and juices are an excellent way to consume a variety of fruits and vegetables in one sitting. They're high in vitamins, minerals, and fiber, and can be customized to suit your nutritional needs. For example, you can add protein powder to your smoothie for a post-workout boost, or add spinach to your juice for an extra serving of veggies.

    Basic Smoothie Recipes

    Smoothies are incredibly versatile. Here are a few basic recipes to get you started:

    • Green Smoothie: Blend 1 banana, 1 cup of spinach, 1 cup of almond milk, and a handful of ice. This smoothie is packed with vitamins A and C, and is a great way to start your day.

    • Berry Smoothie: Blend 1 cup of mixed berries, 1/2 cup of Greek yogurt, 1/2 cup of almond milk, and a handful of ice. This smoothie is high in antioxidants and protein.

    • Protein Smoothie: Blend 1 banana, 1 scoop of protein powder, 1/2 cup of almond milk, and a handful of ice. This smoothie is perfect for post-workout recovery.

    Basic Juice Recipes

    Juicing is a great way to consume a large amount of fruits and vegetables quickly. Here are a few basic juice recipes:

    • Green Juice: Juice 1 cucumber, 2 celery stalks, 1 green apple, a handful of spinach, and 1/2 a lemon. This juice is hydrating and packed with vitamins.

    • Carrot-Orange Juice: Juice 4 carrots, 2 oranges, and 1/2 a lemon. This juice is high in vitamin C and beta-carotene.

    • Beetroot-Apple Juice: Juice 1 beetroot, 2 apples, and 1/2 a lemon. This juice is high in antioxidants and has a beautiful color.

    Advanced Smoothie Recipes

    Once you've mastered the basics, you can start experimenting with more complex smoothie recipes:

    • Acai Bowl: Blend 1 packet of frozen acai, 1 banana, 1/2 cup of almond milk, and a handful of ice. Top with granola, fresh fruit, and a drizzle of honey.

    • Chia Seed Pudding: Mix 1/4 cup of chia seeds with 1 cup of almond milk. Let sit overnight in the fridge. In the morning, top with fresh fruit and a drizzle of honey.

    • Overnight Oats: Mix 1/2 cup of oats with 1/2 cup of Greek yogurt and 1/2 cup of almond milk. Let sit overnight in the fridge. In the morning, top with fresh fruit and a drizzle of honey.

    Tips for Making Smoothies and Juices Ahead of Time

    Smoothies and juices are best consumed immediately, but if you're short on time, you can make them ahead. For smoothies, blend all the ingredients and store in the fridge overnight. For juices, store in an airtight container in the fridge for up to 48 hours. Shake well before drinking.

    With these recipes and tips, you'll be well on your way to incorporating healthy, delicious smoothies and juices into your daily routine. Happy blending and juicing!

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